Programming

Do you have any free programming samples?

How much time should my daily program take?

We made the GPP Program with the 1-hour affiliate model in mind. The Competitor Program, if done correctly, will take at least 90 minutes, sometimes more. We encourage coaches to modify the daily program to accommodate intensity, not volume.

Can I change the warm-up to suit my affiliate’s needs?

Absolutely. We provide warm-ups that are meant to elevate core temperature, improve range of motion, and prepare athletes for the upcoming training. As a coach, feel free to modify anything on the program to suit the needs of your athletes.

My members are not necessarily competitors, but we like the Competitor program. Any advice?

Any program can be effective if scaled properly. Use the intended stimulus we provide as a guide for how to modify weights, reps, rounds, rest, etc. in order to prioritize quality movement and intensity. Do not feel obligated to do every piece of the competitor program either – many athletes will respond just as well or better to only 1 or 2 pieces instead of all 3.

Does the GPP program avoid high skill or odd movements?

No. We will still occasionally include high skill gymnastics (muscle ups, handstand push-ups) and odd object/equipment (sandbag, SkiErg) in the programming.

Can I “power” the lifts in the strength portion of the workout?

If your programming calls for a Snatch or Clean and Jerk and it is part of the Strength portion, we are expecting you to perform a full squat snatch or squat clean and split jerk, unless specifically noted otherwise. For example, your lift says 6×3 Clean and Jerk @ 70-75%. We are expecting you to squat clean and split jerk.

You guys use percentages a lot in the strength. Can you explain what percentage and lift you’re expecting me to use?

We use percentages as a guide for roughly what portion of an athletes 1 REP MAX (RM) they should be lifting. Our programs provide test and re-test weeks as a means to gauge progress over a period of time, however those lifts do not always correspond to the percentage work during training. For example, test week may call for you to find a 3RM Back Squat. During training, we ask you to perform 5×3 @ 80%. That 80% is of your most recent (and doable) 1RM, not the 3RM in test week. If you’re unsure of your 1RM, always be conservative and undershoot your capacity and focus on moving perfectly and with speed.

I don’t have a bike/ski-erg/sandbag/you-name-it. What do I do?

Option 1: If you only have 1 or 2 machines/implements but have a larger class, you can consider running heats or modifying the workout to a partner/team variation so everyone gets exposure to the implement. You can also use your warm-up or skill work as an opportunity for athletes to mess around with odd objects or machines without worrying about slowing a workout down.

Option 2: If you don’t have the implement or machine at all, use what you do have to meet the desired stimulus of the workout or movement. A rower or slam ball is fairly similar to a Ski Erg, and a power clean is fairly similar to a sandbag clean. When in doubt, meet the intended stimulus and use comparable movement patterns and you will be just fine.

Such acronyms. Much confuse. Help!

AAB: Air Assault Bike

AHAP: As heavy as possible

AMRAP: As many rounds/reps as possible

BJO: Box jump over

CTB/C2B: Chest-to-bar (pull-ups)

C2 Bike: Concept 2 Bike

C&J: Clean and jerk

DB: Dumbbell

DU: Double under

EMOM: Every minute on the minute (start at 0:00, 1:00, 2:00, etc.)

EOMOM: Every other minute on the minute (start at 0:00, 2:00, 4:00, 6:00, etc.)